Gainz Steve WRKout
General
Beginner
Machine strength
Plan Details
The Gainz Steve WRKout routine by Jaelle116 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
For gainzzzzs
Routine detail
Mon
Arms
Est. 0 min
12 exercises
Dumbbell One-Arm Incline Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Preacher Curl (Stability Ball)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
9 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Reverse Lunge Crossover
4 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 10 Reps
Bodyweight Squat
3 Sets x 30 Reps
Wed
Back
Est. 0 min
12 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 1 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 20 Reps
Thu
Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 21 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
6 Sets x 8 Reps
Fri
Shoulder
Est. 0 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Leg Raise
3 Sets x 30 Reps
Leverage Shoulder Press
5 Sets x 20 Reps
Cable Side Lateral Raise
4 Sets x 8 Reps
